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This is the DELOAD WEEK at the end of the first Mesocycle. The prior 35-40 days consisted of a progressive increase in effort, defined by building in loading and proximity to failure.
On the heels of the last microcycle, fatigue is high, and the deload week will help flush some fatigue and allow the adaptations to take place, while also decreasing built-up anabolic resistance.
The DELOAD WEEK will only consist of ONE CALENDAR WEEK of training. There will be one day each for PUSH, LOWER and PULL. You can place these three days however you desire throughout the week (personally, I would alternate them every other day, but there is good rationalization for taking a larger chunk of time completely off at the beginning or end of the week, if you prefer to lump the sessions).
As always, deload week output level should ensure 6+ “Reps in Reserve” (RIR). You should leave the gym feeling a slight endorphin rush, like going for a hike. There should be very little muscle tightness and no pump. So if I write 8-12 Reps, you should know that you will be using a weight where you could achieve 15-20 Reps.
Furthermore, the PURPOSE of the deload week is to recover. Implementing NOVEL movements creates a NOVEL stimulus, which we want to avoid. Therefore, the majority of the training this week will consist of low-effort work on the REPEATING MOVEMENTS.
If you have any doubts about the importance and benefit of Deload weeks in training, PLEASE read the blog post:
Why We Deload and Proper Implementation Protocols
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Day 1 – Upper Body Push
A. Flat DB Bench Press
2 x 8-10 Reps with 15+ Rep weight
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B. Seated DB Overhead Press (@21X0)
21X0 = 1-sec pause at bottom (DB’s hovering at shoulder level)
2 x 8-10 Reps with 15+ Rep weight
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C. Alternate Movements x 3 sets each:
Alternating DB Upright Rows x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
Close-Grip Incline Barbell Press x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
DB Lateral Raises x 10-15 Reps with 20+ rep weight
Rest 1-2 min
Push-ups x 20-25 sec of easy/moderate effort work
Rest 1-2 min
Band Pull-Aparts x 15-20 Reps
Rest 1-2 min
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Day 2 – Lower Body + Core
A. Stiff-Legged Deadlifts (@31X1)
31X1 tempo = 3-second descent, 1-sec pause bar on ground, EXPLDOE up, 1-sec pause at top)
(elevate barbell on a “riser” if you struggle to maintain a flat back at bottom)
Build to a set of 4-7 Reps at 65-70% of the weight from prior microcycle for same 4-7 reps
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B. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
Build to a set of 4-7 Reps at 65-70% of the weight from prior microcycle for same 4-7 reps
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C. Alternate Movements x 2 sets each:
Single-Leg DB RDL (one in each hand) x 5-7 Reps per leg @ 50-60% of weight from prior microcycle
(per usual, scale as B-Stance RDL if struggling with balance)
Rest 2 min
Back Rack Split Squats (no elevation) x 5-7 Reps per leg @ 50-60% of weight from prior microcycle
Rest 2 min
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D. Alternate Core Movements Every Minute x 9 Minutes (3 sets each):
Oblique Sit-ups (side to side) x 8-12 Reps
Plank Hold x 20-40 seconds (rest remainder of minute)
Reverse Crunches x 10-15 Reps (quality movement, not rushed reps)
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E. Calf Raises (deficit, BW)
2 x 10-20 Reps
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Day 3 – Upper Body Pull
A. Strict Pull-ups (@21X0)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
2 x 6-8 Reps with 12-15 Rep weight
Scaling if needed to ensure QUALITY sets in desired rep range
Rack Pull-ups
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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B. Bentover DB Row (one DB per hand)
2 x 8-10 Reps with 15+ Rep weight
(top working set next week will be 6-10 Reps)
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C. Alternate Movements x 3 sets each:
Standing EZ OR Barbell Curls x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
DB PJR Pullovers x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
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D. Alternate Movements Every Minute x 6 Minutes (3 sets each):
Seated DB Curls x 8-12 Reps (with 15-20 Rep weight)
Incline Prone Rear Delt Flies x 15-20 Reps (light)
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Day 4 – OPTIONAL Conditioning
This session can be added at any point throughout the DELOAD WEEK
Optimally, it would be done on a day where you aren’t doing anything else
Keep output level around 60-70% for whichever conditioning portion you choose to do.
Choose from below:
Row 5K
OR
Run 5K
OR
Assault Bike 10K
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